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Agility, Plyometric & Conditioning Drills
Agility, Plyometric & Conditioning Drills
Pro Agility

Objectives: Improve athletic ability and body coordination during sudden change of direction
Directions:
1. Measure out a 10 yard area with 5 yard increments
2. Start from a three-point stance, facing the timer, with your feet straddling the 5-yard line
and your right hand touching line 1.
3. Turn and sprint 5 yards to the right; touch line 3 with your right hand.
4. Turn and sprint back 10 yards and touch line 2 with your left hand.
5. Finally sprint through the starting line

Always turn towards the timer when making cuts.

Keep hips low in turns
***You will be tested in this drill when reporting to camp
Line 2




Line 1




Line 3






TIMER







START









FINISH









5 yards


5 yards


L-Test

Objectives: Improvement of agility and change of direction
Directions:
1. Place two cones 5 yards apart from each other
2. At the second cone place another cone 5 yards apart perpendicular to the second cone
3. Begin the L-test at the first cone, sprint to the second cone and touch the line then return
to the starting cone and touch the line next to the cone
4. After touching the starting line sprint around the second cone and circle the third cone
5. Once you have circled the third cone sprint around the second cone and return to the
starting line









Cone 2
Cone 3













<5 yds>

5 yds



Starting Point

Cone 1






Wildcat Agility

Objectives: To improve foot quickness and change of direction
Directions:
1. Set up cones five yards apart length way and 1 yard apart the in width, as illustrated in
the figure below
2. Start in a bunch start on the first line, sprint to the first cone and make a right hand turn
3. Return to the starting line, go around the second cone with a left hand turn
4. Run to the five yard line and touch it with your fingers, then backpedal across the starting
line to the finish
5. Do not knock the cones over and keep your hips low when backpedaling and turning the
corners









5
YARDS
BACKPEDAL






START


Four Corner Carioca

Objectives: To improve change of direction, footwork, and flexibility in hips
Directions:
1. Start on the right side of the square and accelerate forward
2. At the first cone make a reverse pivot
3. Carioca to the next cone
4. Reverse pivot and backpedal to the next cone
5. Reverse pivot and carioca to the finish
6. Make sure you are facing the proper direction when doing the carioca



Carioca
facing
middle
Reverse Pivot at All Corners









Backpedal


Sprint
Forward





10 yards





















Start


Carioca facing
You may switch up the running style at any time for variety. Four Corner Comeback

Objectives: Improve footwork, backpedal, and change of direction

Directions:
1. Start on the right side of the square and backpedal to the second cone
2. At the second cone sprint diagonally to the third cone
3. Backpedal to the fourth cone
4. At the fourth cone sprint diagonally to the first cone











Backpedal













Start
Run forward
Backpedal
Use the same size box as in the 4 Corner Carioca Drill



Plus Test

Objectives: Improvement of hip level, change of direction, and agility
Directions:
1. Place 5 cones 5 yards apart as shown in the diagram below.
2. Start at the right of cone 1. Sprint forward to the front of the middle cone.
3. Sink hips and shuffle to your left.
4. Back pedal to the back of the middle cone
5. Shuffle to the right side of cone 2.
6. Sprint to the front to the front of cone 2,
7. Shuffle (facing the same direction you started) to the left of cone 3.
8. Backpedal to the back of cone 3.
9. Shuffle to the right of the middle cone.
10. Sprint forward to the right of cone 4.
11. Shuffle to the left of cone 4.
12.
Backpedal through the back of cone 1.

Cone 4










Cone 3





Cone 2













Cone 1


Angle Cuts:
Layout 6 cones in a zig-zag shape. The cones should range


from 8-10 yards wide and cover about 20-25 yards. Sprint to


the 1st cones, shorten your stride before reaching the 2nd


cone. When you cut, drop your hips and plant on your outside


foot, pointing your toe at the 3rd cone. Now accelerate to


the 3rd cone. Run a path outside the cones.




S

tart


























20-25
yards



Figure 8:
Layout 2 cones in a straight line 5-8 yards apart. Stand on


the side of a cone facing the other. Sprint to the opposite side


of the other cone. Do a tight 180° turn and run to the


opposite side of the cone you started at. Finish by completing


Start


the 8 with a 180° turn.







5-8 yards



You may also use hoops or large circles to run around
(DL run the circles drill)




N-
Drill:

Layout 4 cones in the shape of a big N. Put the 1st cone down,


the 2nd cone is 5 yards up and 2 yards over, the 3rd cone is


5 yards back and 2 yards over, and the 4th cone is 5 yards up


and 2 yards over. Start at the 1st cone, sprint forward &


around it backpedaling to the 3rd cone, and then sprint through


the 4th cone. To reverse the drill, just start at the opposite



e

nd.






Finish










Sprint Backpedal





Sprint










Start









Zig-Zag Run:
Layout 10 cones in a straight line 1 yard apart. For the forward


run, start on either side of the 1st cone. Step across the line to


the other side with your inside foot followed by your outside


foot. Your feet have now changed alignment and continue the


pattern with an inside foot lead. **For the lateral run, stand


next to the cones facing them, but just behind the first cone.


Lead with your inside foot forward & up, followed by the other


foot. Follow the same pattern, but now step back behind the


3rd cone. Be sure to work in both directions.




F

orward:





Start






1 yard




Facing












L

ateral:





Start











Facing










Plyometric Exercises

Lateral Cone/Line Bounding

Objectives: Improve lateral footwork and quickness
Directions:
1. Stand erect with feet parallel to line
2. Jump laterally back and forth across the line or cone with both feet
3. Landing should be with the balls of your feet on the ground
4. As soon as you hit the ground explode right back up, spending as little time as possible
on the ground
5. Movement should be done quickly and explosively





Box Jumps
Directions:
1. Stand in front of a two foot or higher box or bench anything that you can jump on and
land
2. Jump up and land on the box and return to the ground as quickly as possible
3. As soon as you hit the ground explode right back up onto the box spending as little time
as possible on the ground
4. Continue this sequence for the desired amount of reps

Power Hops:
1. At the starting line of a 15-yard area begin standing in an athletic stance feet shoulder
width apart
2. Perform a standing broad jump trying to cover as much distance as possible
3. When landing set yourself and perform another broad
4. Try and cover as much ground as possible with the fewest amount of reps as possible
5. Once again focus on pumping the arms through on each rep







_________________________________________________________
15 yards

One-Leg Power Hops

Objectives: Develop horizontal power and acceleration
Directions:

1. At the starting line of a 15 yard area begin standing an athletic stance and starting on
one foot
2. Perform a standing one foot broad jump trying to cover as much ground as possible
3. When landing set yourself and perform another broad jump with the same foot
4. Try to cover as much ground as possible with the fewest amount of reps as possible
5. On the way back switch feet and perform the drill again

Focus on pumping the arms through each rep

10/10 Hopping

Objectives: To develop explosive power

Directions:
1. Set up a 40 yard straight course with every 10 yards marked
2. Hop for 10 yards on one leg, then switch legs and hop on the other leg for 10 yards.
Concentrate on not spending much time on the ground between hops
3. Continue alternating legs every 10 yards using good arm action